Exercise Really is Medicine

September 18, 2022 Joe Brady
Posted by Joe Brady on

Research has shown that physical activity can prevent and even reverse many aspects of the decline we experience with age. The old adage that you must “use it or lose it” is being validated in many scientific studies as a basic dictum of biology. Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

It is estimated that fully one-half of the aging-related decline in functional ability in older adults is related to a phenomenon known as sarcopenia. Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength, and function. It is often associated with older adults, but some forms of sarcopenia can also affect middle-aged people. Sarcopenia has been connected to weakness; fatigue; lower energy levels; and difficulty standing, walking, and climbing stairs. Sarcopenia is more likely to occur in people with chronic diseases and may contribute to a risk of falls, fractures, other serious injuries, and premature mortality. Poor nutrition and lack of exercise can increase the odds of developing sarcopenia. If you or a family member is feeling general weakness, talk with a doctor. It could be related to sarcopenia or another medical condition. To reverse this age-related loss of muscle mass and function four types of physical activity are highly recommended for all of us and especially as we get older. Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Balance, Falls, and Tai Chi: What You Need To Know

What is tai chi?

Tai chi is a practice that involves a series of slow gentle movements and physical postures, a meditative state of mind, and controlled breathing. Tai chi originated as an ancient martial art in China. Over the years, it has become more focused on health promotion and rehabilitation.

Does tai chi help prevent falls?

Tai chi may be beneficial in improving balance and preventing falls in older adults and people with Parkinson’s disease. It is unknown whether tai chi can help reduce falls in people who have had a stroke or people with osteoarthritis or heart failure.

A 2019 review looked at different types of exercise for preventing falls in community-dwelling older people. The duration and frequency of tai chi sessions varied among the studies. Compared to control interventions that were not thought to reduce falls, there was low-certainty evidence that tai chi may reduce the rate of falls by 19 percent (based on 7 studies with 2,655 participants) and high-certainty evidence that tai chi may reduce the number of people who experience falls by 20 percent (based on 8 studies with 2,677 participants). Other forms of exercise were also helpful. The authors found high-certainty evidence that balance and functional exercises—exercises that are similar to everyday actions like rising from a chair, stepping up, or rotating while standing—could reduce the rate of falls by 24 percent (based on 39 studies with 7,920 participants) and lower the number of people experiencing one or more falls by 13 percent (based on 37 studies with 8,288 participants).

Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2019;1(1):CD012424. Accessed at cochranelibrary.com on January 20, 2022.

Read more about Endurance exercises, strength training, flexibility exercises, and what they can do for you

Endurance exercises for older adults

Endurance activities often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.

Safety tips

  • Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.
  • Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.
  • Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
  • If you are going to be exercising outdoors, be aware of your surroundings.
  • Dress in layers so you can add or remove clothes as needed for hot and cold weather.
  • To prevent injuries, use safety equipment, such as a helmet when bicycling.

Quick tip: test your exercise intensity

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

Strength exercises for older adults

Your muscular strength can make a big difference. Strong muscles(link is external) help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”

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Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, and stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are a few examples of strength exercises:

Safety tips

  • Don’t hold your breath during strength exercises and breathe regularly.
  • Breathe out as you lift or push, and breathe in as you relax.
  • Talk with your doctor if you are unsure about doing a particular exercise.

Balance exercises for older adults

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:

Safety tips

  • Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
  • Talk with your doctor if you are unsure about a particular exercise.

Flexibility exercises for older adults

Stretching(link is external) can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercises include:

Safety tips

  • Stretch when your muscles are warmed up.
  • Stretch after endurance or strength exercises.
  • Don’t stretch so far that it hurts.
  • Always remember to breathe normally while holding a stretch.
  • Talk with your doctor if you are unsure about a particular exercise.

Read about this topic in Spanish. Lea sobre este tema en español.

For more information about exercise and physical activity

American Council on Exercise
888-825-3636 
receptionist@acefitness.org(link sends email)
www.acefitness.org(link is external)

American Physical Therapy Association
800-999-2782 
public-relations@apta.org
www.choosept.com(link is external)

Centers for Disease Control and Prevention (CDC)
800-232-4636
888-232-6348 (TTY)
cdcinfo@cdc.gov(link sends email)
www.cdc.gov

Office of Disease Prevention and Health Promotion (ODPHP)
240-453-8280
odphpinfo@hhs.gov(link sends email)
https://health.gov/

MedlinePlus
NIH National Library of Medicine      
www.medlineplus.gov

National Council on Aging
571-527-3900
https://www.ncoa.org/